WOD: Wednesday, November 22nd, 2023

Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: Deadlift EMOM 

Every 2:30 Minutes x 5 Intervals 

  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 
  • 3 Touch N’ Go Deadlifts 

*Start LIGHT! Aim for 60% and build from there 

*Finish no heavier than 90% of 1RM 

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Workout: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Alternating Front Rack Lunges (95/65) 
  • Ab-Mat Sit Ups

*Score is last FULL round completed + partial reps 

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Cardio Option: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Alternating DB/KB Lunges (50/35)(24K/16K)
  • Ab-Mat Sit Ups  

*Score is last FULL round completed + partial reps 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)